Ukulungiswa kwemihla emi-3 yokuNyanga iintloko ngaphandle kweyeza

Umxholo

• Yeka iintloko ngaphambi kokuba ziqale
• Usuku 1: Intloko iqala
• Yintoni ongayityiyo
• Kwenziwe ntoni
• Indlela yokulala
• Usuku 2: Ukuchasana nezinto ezibangela iintlungu
• Yintoni ongayityiyo
• Kwenziwe ntoni
• Indlela yokulala
• Usuku 3: Ukugxila kwimpilo yakho
• Yintoni ongayityiyo
• Kwenziwe ntoni
• Indlela yokulala
• Ukuya phambili

Yeka iintloko ngaphambi kokuba ziqale

Kukho izinto ezintathu esizaziyo malunga neentloko:

Okokuqala, ngaphezulu kwesiqingatha sabantu abadala banentloko enye ngonyaka, ngokwe.

Okwesibini, iintloko zihlala ziphantsi koxilongo kwaye zinganyangwa.

Kwaye okwesithathu, kunzima kakhulu ukufumana uncedo olukhawulezileyo, oluyinyaniso noluyinyani olususa iintlungu zexesha elide.

Ukuba ufuna iingcebiso zoncedo olukhawulezayo, sinamayeza endalo ali-18. Nangona kunjalo, ukuba uncedo olunikiweyo lolwexeshana, unokufuna ukujonga indlela ophila ngayo. Intloko zingabangelwa zizinto zonke, kubandakanya ukudumba, usulelo lwe-sinus, okanye i-genetics ngokulula.

Icebo lokunyanga ngokupheleleyo (phantse zonke) iintloko zakho kukuthintela enye ukuba ingenzeki kwindawo yokuqala.

Ngaba uziva uziva kwelinye icala lentloko kwaye uhlangabezana nezinye iimpawu zomzimba? Ingaba yimigraine. Ngokubanzi, iingcebiso ze-migraine zinokunceda iintloko, kodwa isenokungasebenzi ngenye indlela. Ukuba ufumana ubunzima be-migraine, kubalulekile ukuba uthethe nogqirha wakho malunga nendlela yokuthintela nokunyanga.

Ke, ukuba ukulungele ukubuyisa usuku lwakho, sukujonga phambili. Landela oku kulungiswa kweentsuku ezintathu ukucacisa ngokupheleleyo iintloko kwishedyuli yakho kwaye uyeke elandelayo ngaphambi kokuba iqale.

Usuku 1: Intloko iqala

Intloko zenzeka xa ungazilindelanga. Iimpawu eziqhelekileyo zentloko zibandakanya okucacileyo-njengoxinzelelo kunye notywala kakhulu- kodwa zinokubangelwa kukuphelelwa ngamanzi emzimbeni, ukungahambi kakuhle emzimbeni, ukungalali, okanye livumba elinamandla okanye ivumba.

Yintoni ongayityiyo

Kuphephe nakuphi na ukutya okrokrela ukuba awukwenzi nto okanye akunyamezeli. Ukunganyamezelani kokutya, njenge-gluten okanye ukunganyamezelani kwe-histamine, kunokubangela iintloko.

Sipha iti yemifuno. Ijinja kunye ne-feverfew zombini zinokubanakho ukunyanga okanye ukuthintela iintloko. Ukuzibandakanya kwenye yezi seti ezishushu zemifuno kunokuba yile nto uyifunayo ukuze ufumane isiqabu.

Hlala hydrated. Ingcebiso malunga nokuba ungakanani amanzi omele uyisele ngosuku iyahluka, kodwa jolisa iiglasi ezisibhozo ze-ounce ngosuku.Ukuphelelwa ngamanzi emzimbeni yinto ebangela iintlungu eziqhelekileyo, kodwa kubalulekile ukuba ungadluli i-hydrate ngokunjalo. Phatha ibhotile yamanzi enokuphinda uyisebenzise ukuze ugcine amanzi ekuhambeni, kwaye uqiniseke ukuba uhlala uhlaziyekile ngexesha lokuzilolonga.

Qala ukuthatha ivithamini B-2. I-Vitamin B-2 (riboflavin) inokunceda ekuthinteleni iintloko, ngakumbi imigraines. Uphando lubonisa ukuba abantu abathathe i-vitamin B-2 bafumana iintlungu ezimbalwa ngenyanga.

Kwenziwe ntoni

Zama ukubanda (okanye kushushu) compress. kunokuba luncedo ekunyangeni i-migraines, ngelixa ezinye-ezinje ngeentloko zentloko-zinokuphendula ngcono kubushushu. Ukuba awukhethi enye kwenye, zama ukutshintshiselana kwezi zimbini.

Fumanisa iziphumo zakho. Ukulungisa intloko yakho kuxhomekeke kwi-trigger yakho, ngoko kubalulekile ukuba uchonge kwaye ufunde indlela yokujongana nayo:

• Zama ukuthatha i-nap yemizuzu engama-30 ukuze ubone ukuba intloko ibuhlungu okanye uxinzelelo.
• Vala amehlo akho ukuvavanya ukuba ukukhanya okanye ukukhanya kwamehlo kukubangela iintlungu.
• Hlikihla umva wentamo yakho okanye ibhulorho yempumlo yakho ukuze ubone ukuba oku kuyayikhulula nayiphi na ingxaki yentloko.

Emva kokuba ufumene oko kukuncedayo, qaphela.

Gxila kwimithambo elula. Ukuma kakubi kukuqala kwentloko, ngenxa yoko ukwazisa ukukhanya ukuya kusuku lwakho kunokunceda ukuphucula ukuma kwakho, ukunciphisa uxinzelelo, kwaye ngethemba lokunciphisa umngcipheko weentloko kwithuba elide.

Ngokwe-American Migraine Foundation, ezona zinto zixhaphakileyo zibandakanya utshintsho kwiindlela zokulala, uxinzelelo lwemihla ngemihla, ukuya exesheni, kunye nemozulu kunye notshintsho kuhambo. Awungekhe ukwazi ukunqanda iintloko ezinxulumene nemozulu, kodwa ukusebenza kunokukunceda ukunciphisa ifuthe kubomi bakho bemihla ngemihla.

Indlela yokulala

Uke wakuva oku ngaphambili: abantu abadala (18-64) bafuna iiyure ezisixhenxe ukuya kwezisixhenxe zokulala ubusuku ngabunye. Ngelixa kunokubonakala ngathi uyakwenza oko ngokomndilili, ukuphuma ngeveki kunokuba negalelo kwintloko yakho.

Ziqhelise ukulala kakuhle. Ayisiyokulala nje kuphela - imalunga nokulala esemgangathweni. Isiseko sokulala sikaZwelonke sicebisa ukusika izikhuthazi ngaphambi kokulala, ukuseka indlela yesiqhelo yokulala, kunye nokwenza indawo yokuphumla yokulala.

Xhasa intamo yakho. Intloko ebuhlungu kwasekuseni inokubangelwa yimisipha exineneyo evela kwindawo yokungalali kakuhle. Ngentloko, ukulala emqolo yeyona nto ilungileyo- ukuba intloko yakho ixhaswe ngokufanelekileyo-ngelixa ulele esiswini sakho, ngelishwa, ayilunganga kwintlungu yentamo.

Usuku 2: Ukuchasana nezinto ezibangela iintlungu

Ukuba ujongene nentloko engapheliyo, lixesha lokuba uthathe impendulo yakho ngaphaya kwezinto ezisisiseko. Okokuqala, gxila kulawulo lwezinto ezibangela ukunceda ukuphelisa iintloko ezinokubakho ngaphambi kokuba ziqale. Ukusuka apho, konke malunga nokwenza oko kukunceda ukuba uzive ungcono.

Yintoni ongayityiyo

Musa ukusela icaffeine. Zama ukuphepha ukusela icaffeine. Uphononongo lubonisa ukuba i-caffeine eninzi (okanye emva kokurhoxiswa kwe-caffeine) ingaba yirisidi yentloko ebuhlungu.

Nciphisa ukutya okungenamsoco, izongezo zokutya (njengeMSG), kunye nezinto zokuthambisa ezingezizo. Ukutya okuthile kunokubangela iintloko kunye ne-migraines, ke kubalulekile ukuba unciphise ukutya kwakho koku kutya, ngakumbi ukuba uqhelene nentloko. Uphengululo luka-2016 lwaqukumbela ukuba ukurhoxa kwe-MSG kunye ne-caffeine zezona zinto zixhaphakileyo entloko, kodwa i-aspartame, i-gluten, i-histamine, kunye notywala nazo zinokubangela.

Thatha i-magnesium. I-Magnesium sisimbiwa esifanelekileyo kwimizimba yethu, kwaye olunye uphando lubonisa ukuba ukusilela kwe-magnesium kunokukhokelela kwintloko ebuhlungu. Kodwa i-magnesium eninzi kakhulu ineziphumo zayo, ke thetha nogqirha ngaphambi kokulayisha phezulu.

Ukuba sele usitya isicwangciso sokutya esifanelekileyo kwaye ukrokrela ukuba ukusika ukutya okungenamsoco akunakusebenza, zama ukutya ukutya. Xa ungaqinisekanga ukuba kukuphi ukutya okunokuba negalelo kwintloko yakho, susa nakuphi na ukutya okrokrelayo kwaye emva koko ukubuyise kancinci ngexesha.

Kwenziwe ntoni

Gwema imisebenzi yoxinzelelo. Ngelixa umthambo olula kunokuba luncedo kwintloko ebuhlungu, ukusebenza nzima njengokubaleka okanye ukuphakamisa iintsimbi kunokubenza mandundu.

Zama ukusebenzisa iioyile ezifanelekileyo. Ukusasaza iioyile ezifanelekileyo kunokunceda ukunyanga iintloko. Ngelixa ioyile ezahlukeneyo zinezibonelelo ezahlukeneyo, zombini i-peppermint kunye ne-lavender yeoyile ebalulekileyo yaziwa ngokunceda ukunciphisa iintloko. Gwema ioyile engangxengwanga, njengoko iidosi ezigxininisiweyo zinokubangela iziphumo ebezingalindelekanga njengokucaphuka kolusu.

Ukunciphisa iintlungu zentamo. Nika intamo yakho uthando oluncinci ngokolula ubunzima. Zama ukudibanisa ezi yoga zibangela iintlungu zentamo. Unokucofa umva wentamo yakho kwaye uthambise ngobunono ukunciphisa uxinzelelo.

Indlela yokulala

Sebenzisa itawuli esongiweyo. Ukuba ubambelele ekufumaneni umqamelo wesiko okwangoku, ukuqengqa itawuli kwisilinda esiqinileyo kwaye uyibeke phantsi kwentamo yakho kunokunceda izihlunu zakho ziphumle kwaye zikhuphe uxinzelelo.

Ukukhuthaza umgangatho wakho wokulala. Ukuba unengxaki yokulala, zama ukusela enye yeendlela zokupheka zobisi ezimibalabala kunye nedessert okanye ngaphambi kokulala. Ngaba ufuna ezinye iingcebiso zokubetha ukulala? Zama ukuthintela imithambo yangokuhlwa, cima ikhafeyini kwangoko emini, kwaye unciphise ixesha lescreen sakho.

Usuku 3: Ukugxila kwimpilo yakho

Ukuba sele ziintsuku ezintathu kwaye iintlungu zisaqhubeka, kuninzi onokukwenza ukuze ufumanise okubangela. Kukho namanyathelo onokuwathatha ukwakha isiseko sokukhusela umzimba wakho ukukunceda ukukhusela okanye ukunciphisa intloko elandelayo.

Yintoni ongayityiyo

Gwema ice cream. Umkhenkce wobuchopho unokudityaniswa neentloko ezingapheliyo, ke ukuba uyazinyanga ngokutya okubandayo, zama ukusika ngasemva okwethutyana ukuze ubone ukuba oko kwenza umahluko.

Yongeza ukutya okuchasayo ekudleni kwakho. Xa uxinezelekile, ukudumba okungapheliyo kunokwenzeka - oko kuthetha ukuba iintloko ngokuqinisekileyo azincedi umjikelo. Kungenxa yoko le nto kubalulekile ukunqanda ukutya okunokwenza ukudumba kube kubi. Yitya ukutya okufana nemifuno emnyama namagqabi. Bobabini kuluhlu lokutya "olukhuselekileyo lwentlungu", kwaye bakwanokutya okuchasayo okunokunceda ukunciphisa uxinzelelo.

Yitya ukutya okuncinci rhoqo. Ukutsiba ukutya okanye ukutya ngokungagungqiyo kunokuphazamisa amanqanaba eglucose egazini. Ukugcina amanqanaba eglucose, yitya rhoqo imini yonke.

Kwenziwe ntoni

Gxila ekuzinyamekeleni. Ukubandezeleka okungapheliyo kunokuqaqanjelwa sisifo esibuhlungu, iintloko ezingapheliyo, kwaye zihlala zibangelwa luxinzelelo, zama ukubhukisha i-massage, i-acupuncture session, okanye omnye umsebenzi wokuphumla.

Ziqhelanise neyoga yokuphumla. Uphando lubonisa ukuba i-yoga inokunceda ukwandisa imveliso yomzimba ye-melatonin, elawula ukulala. Ukuba ufuna uncedo lokulala, zama ukudibanisa ezinye zezo yoga zibangela ukulala.

Indlela yokulala

Zama umqamelo wokuxhasa intamo. Usuku lwesithathu kunye nokubala ngentlungu yentloko? Isenokuba lixesha lokutyala imali kumqamelo omtsha. Into encinci ifumanise ukuba imithambo yamathambo iphucule ukulala kancinane kunemiqamelo esemgangathweni, kodwa into ebalulekileyo kukufumana umqamelo ogcina intamo yakho inyukile.

Ungalibali ukwenza imikhwa elungileyo yokulala. Thatha ucoceko lokulala inyathelo eliya phambili ngokususa i-elektroniki kwigumbi lokulala. Isiseko sokulala sikaZwelonke sicebisa ukuthintela ixesha lescreen kwiyure ngaphambi kokulala kunye nokuzama ukulala kunye nokuvuka ngaxeshanye yonke imihla (nokuba ngeempelaveki).

Ukuya phambili

Kwabaninzi kuthi, iintloko zinokubonakala zingenakuphepheka, kodwa oko akuthethi ukuba kufuneka sibayeke babe buthathaka.

Nokuba utshintsho oluncinci- njengokuqinisekisa ukuvuka ngaxeshanye yonke imihla- kunokuba nefuthe elikhulu ekubeni uyaqhubeka nokuba neengxaki zentloko ezingapheliyo. Kwaye khumbula, imigraines ayifani nentloko ebuhlungu, ukuba iyakuthintela

Kwaye, ekugqibeleni, okubalulekileyo kukuba ufumane isiqabu esifanelekileyo sentloko kunye neendlela zokuthintela ezisebenzela wena.

UJandra Sutton ngumbhali wenoveli, umbhali, kunye nomthandi wemidiya yoluntu. Unomdla wokunceda abantu baphile ubomi obonwabileyo, obunempilo, kunye nobuchule. Ngexesha lakhe lokuzonwabisa, uyakonwabela ukuphakamisa iintsimbi, ukufunda kunye nayo nayiphi na into enxulumene ne-ayisi khrim. UPluto uya kuhlala eyiplanethi entliziyweni yakhe. Ungamlandela Twitterkwaye I-Instagram.